Month: September 2013

Warm Up: – AMRAC 8

50 DU/150 SU

6 ring pushups

6 reverse plank burpees

6 box jumps

WOD: – For time:

50 Weighted Pullups

50 Weighted Situps

50 Weighted Dips

Scenario WOD #2 –  Firefight! Tango Down!

Warm Up: – 400m run

Precision Jumps  8-8-8

Banded Squats  8-8-8

Strength: – Thrusters – 3 RM in 20 min

WOD: – AMRAP 15

Bridge Run

5 box jumps

7 inverted hangs

Warm Up: – 30 wall balls

20 pullups

10 HSPU

Skill: – 180’s – 10 L/R

360’s – 10 L/R

Box Jumps – work to highest double

WOD: – 5 rounds for time:

2 min max DU/SU

2 min max squats

1.5 min rest

Warm Up: – AMRAC 8

6 pullups

8 HSPU

10 deadlifts @ 95/75

Strength: – Hang Squat cleans

6-4-3-6-4-3-6-4-3

WOD: – “Griff”

800m run

400m backwards run

800m run

499m backwards run

Warm Up: – AMRAC 8

10 DB shoulder press

10 DB squat cleans

10 DB situps

Skill: – 3 Rounds NOT for time:

50ft partner carry

10 Push press @ 75/45

WOD: – 5 rounds for time:

50 ft OH barbell carry @ 75/45

21 burpees

Warm Up: – 2 Rounds

400m run

20 pushups

20 ring rows

Strength: – Bent-over reverse grip barbell rows – NTE 95

10 – 10 – 10 – 10

WOD: – EMOM 15

50ft sprint

10 KB swings @ “tough”

Warm Up: – AMRAC 8

20 ft Gallop

20 squats 

20 situps

Strength: – Back Squat – 3 RM in 20 min

WOD: – 5 rounds for time:

6 Snatches @ 75/45

10 Pullups

200m Run

Rest 2 min

Warm Up: – Run 1 mile

Skill: – In 10 min – Pass through the ring swings 3+ times

In 10 min – collect 25 forward rolls 

WOD: – 10 Shoulder Press @ 95/45

15 OH Squats @ 95/45

20 Push Press @ 95/45

25 Front Squats @ 95/45

30 Push Jerks @ 95/45

35 Back Squats @ 95/45

Warm Up: – Jump Rope / Run for 8 min

Strength: – Suitcase Deadlifts 8 L/R X 5

WOD: – 8 Chin-ups

8 L/R DB/KB Snatch

8 Lateral plate jump-overs